Sprouts Frankie

Sprouts Frankie is a nutritious and flavorful wrap filled with protein-rich sprouts and fresh vegetables, offering a delightful crunch in every bite. This quick and easy recipe makes for a perfect snack or light meal, ideal for on-the-go eating.

For a Serving Size of Two:

Ingredients:

• 1 cup mixed sprouts (mung bean, chickpeas, or any preferred combination, about 150 grams)
• 2 whole wheat or multigrain wraps (about 70-100 grams each)
• 1 small onion (about 50 grams), finely chopped
• 1 small tomato (about 100 grams), finely chopped
• 1/4 cup cucumber, finely chopped
• 1/4 cup bell pepper, finely chopped
• 1-2 green chilies, finely chopped (optional)
• 1 tablespoon chaat masala
• 1/2 teaspoon cumin powder
• Salt to taste
• Fresh coriander leaves, chopped, for garnish
• Lemon wedges for serving

Procedure:

• In a bowl, combine mixed sprouts, chopped onions, tomatoes, cucumber, bell pepper, and green chilies. Season with chaat masala, cumin powder, and salt. Mix well.
• Heat a non-stick pan or skillet over medium heat. Lightly toast the whole wheat wraps for a minute on each side until warm and pliable.
• Place a portion of the sprouts mixture in the center of each wrap.
• Roll the wraps tightly, tucking in the sides to secure the filling.
• Optionally, return the rolled frankies to the pan and cook for another 2-3 minutes on each side until they are slightly crispy.
• Garnish with fresh coriander leaves and serve hot with lemon wedges.

Nutritional Benefits:

• Calories: 488 kcal
• Protein: 30.7 g
• Carbohydrates: 3.3 g
• Fat: 39.3 g